Boiled eggs are a simple, portable source of high-quality protein, with about 78 calories and 6 grams of protein per large egg. This guide covers everything you need to know about their nutrition, plus foolproof cooking methods for perfect eggs every time.
Ingredients
- 4 large eggs (about 200 g total)
- Water, enough to cover eggs by 1 inch (2.5 cm)
- Ice water bath: 2 cups (480 ml) cold water + 1 cup (200 g) ice
Instructions
- Place the eggs in a single layer in a saucepan. Add cold water until the eggs are covered by 1 inch (2.5 cm).
- Bring the water to a rolling boil over high heat, uncovered.
- Once boiling, remove the pan from the heat and cover it with a lid. Let the eggs sit in the hot water: 4 minutes for soft-boiled (runny yolk), 7 minutes for medium (jammy yolk), or 12 minutes for hard-boiled (fully firm yolk).
- While the eggs cook, prepare an ice water bath in a large bowl.
- When the timer goes off, transfer the eggs to the ice water bath using a slotted spoon. Let them cool for 5 minutes.
- Gently tap each egg on a hard surface to crack the shell, then peel under cool running water. Pat dry with a paper towel.
Tips
- Use older eggs for easier peeling: Fresh eggs are harder to peel. If your eggs are very fresh, add 1 teaspoon (5 g) of baking soda to the water—this raises the pH and makes the shell come off more easily.
- Don’t skip the ice bath: Cooling stops the cooking instantly, preventing a green ring around the yolk (which is harmless but looks unappealing) and making the eggs easier to peel.
- For consistent results: Use a timer and keep the lid on during the resting time. Altitude can affect boiling time—above 3,000 ft (900 m), add 1–2 minutes to the resting time.
- Peel under water: Peeling under running water or in a bowl of water helps remove stubborn shell fragments.
Serving Suggestions
Boiled eggs are versatile. Serve them sliced on salads, mashed with avocado on toast, or as a protein-packed snack with a sprinkle of salt and pepper. They also pair well with smoked salmon, pickled onions, or a drizzle of hot sauce.
Variations
- Soft-boiled: Perfect for dipping toast soldiers or adding to ramen. Cook for 4 minutes.
- Jammy: Great for deviled eggs or as a topping for grain bowls. Cook for 7 minutes.
- Pickled eggs: After peeling, place hard-boiled eggs in a jar with vinegar, beet juice, and spices. Refrigerate for at least 24 hours before eating.
- Tea eggs: Simmer hard-boiled eggs in soy sauce, black tea, and star anise for 20 minutes, then crack the shells and steep overnight in the fridge.
Storage and Reheating
Boiled eggs (in their shells) can be refrigerated for up to 1 week. Peeled eggs should be stored in a container with a damp paper towel and used within 2–3 days. To reheat, place the egg in a bowl of hot water for 5 minutes, or microwave a peeled egg in 10-second bursts until warm. Do not freeze boiled eggs—they become rubbery and watery.
Frequently Asked Questions
How many calories are in a boiled egg? A large boiled egg has about 78 calories. The exact number depends on size: medium (63 cal), large (78 cal), extra-large (90 cal).
How much protein is in a boiled egg? One large boiled egg contains about 6 grams of protein. The white has 3.6 g, and the yolk has 2.7 g.
Are boiled eggs good for weight loss? Boiled eggs are nutrient-dense and high in protein, which can help you feel full. However, no single food guarantees weight loss—it’s about overall diet and calorie balance.
Why is my boiled egg green around the yolk? That greenish ring is caused by overcooking, which creates iron sulfide. It’s harmless but indicates a chalky texture. To avoid it, stick to the timing and cool the eggs in ice water immediately.
Can I boil eggs in the microwave? No—eggs in the shell can explode in the microwave. If you need a quick boiled egg, use a microwave egg cooker or boil water in a kettle first, then pour it over the eggs in a covered pot.
How do I know if a boiled egg is fully cooked? For hard-boiled, the yolk should be firm and yellow. For soft-boiled, the white should be set and the yolk runny. If you’re unsure, cut one open to check—there’s no need for a thermometer with whole eggs.
Related
- Luv a Duck Peking Duck Breast Recipes: Crispy Skin at Home
- Friday Night Chicken Fry: Easy Crispy Recipe
- Original Bisquick Dumplings Recipe from the Box
More recipes to cook
Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
Spotted an error? Tell us and we will correct it (corrections policy).